Semaglutide or GLP-1 drugs—like Ozempic and Wegovy—are all the fashion within the weight reduction group today.
Not solely are individuals throughout social media touting the load loss advantages, prescriptions for diabetes medication and comparable weight problems medicine could also be up as a lot as 300 % over the previous couple of years, in line with one report.
As for what to eat whereas on semaglutide, nicely, we simply launched a GLP-1 Nutrition Plan within the MyFitnessPal app devoted simply to that. But as a result of the medicine could make you are feeling fuller quicker, you’ll seemingly eat smaller parts, which suggests you wish to get probably the most bang to your buck when it comes to vitamin. That’s why many consultants advocate consuming a well-balanced weight-reduction plan for the very best outcomes.
But what precisely does that imply? While there’s no one-size-fits-all reply, there are some normal tips on what to eat whereas on Ozempic or some other semaglutide drugs.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller , MS, RD, CDN who shared a number of the meals that could be most useful.
1. Bone broth
Bone broth pulls double responsibility as each a protein supply and a hydration supply. DrFeller recommends consuming 8 ounces a day as a part of your every day liquid consumption.
Because bone broth comprises electrolytes like sodium, potassium, and magnesium, it might assist hold you hydrated higher than plain water, one examine reveals.
2. Dates
“I really believe people who enjoy sweets should have them, in a mindful and intentional way, if they want to” Feller says. “It makes us all happier.”
To fulfill that sugary craving, she recommends dates. They’re a great supply of fiber excessive in fiber and should not spike your blood sugar as a lot as different dried fruits, when consumed sparsely. .
One factor to notice: If you’re coping with early satiety, Feller advises limiting what number of dates you’re snacking on at a time. “Potein is very important,” she explains, “so don’t fill up on dates and miss out on that important macronutrient.”
3. Tofu
Protein is an important macronutrient for everybody, together with those that are on semaglutide. Dr. Feller is a giant fan of plant protein specifically, stating that almost all Americans aren’t consuming practically sufficient crops on a day-to-day foundation.
She likes tofu as a wholesome plant-based protein supply. According to the USDA, a half-cup serving of tofu has about 22 grams of protein.
Along with the entire advantages of protein—like higher bone well being and urge for food regulation—tofu has additionally been proven to cut back the danger of coronary heart illness and assist decrease ldl cholesterol.
4. Seafood
Not solely is seafood one other good supply of lean protein, it additionally comprises polyunsaturated fatty acids (PUFAs). Studies have proven these PUFAs to have anti-inflammatory properties, which may help stop well being situations like arthritis and heart problems. They may help immune well being and decrease blood strain.
As for what particular seafood is finest? Dr. Feller says no matter is accessible and inexpensive will do, whether or not that’s shrimp, salmon, or some other type of fish. The secret’s to decide on seafood that’s as near its unadulterated kind as attainable, with minimal added sugar, salt, or fats.
5. Summer Squash and cucumbers
Staying hydrated whereas on semaglutide drugs is vital. And whereas consuming water is a simple approach to try this, you may also rehydrate by consuming sure meals.
Dr. Feller suggests including extra greens with a excessive water content material—like cucumbers, zucchini, and different summer season squashes—into your weight-reduction plan. Not solely will these give you extra fluid to assist with digestion, additionally they have some dietary worth. Win-win.
6. Cruciferous greens
Dr. Feller likes cruciferous veggies like cabbage, broccoli, cauliflower, or Brussels sprouts primarily for the intestine well being advantages. They comprise sure compounds that may promote the expansion of wholesome intestine micro organism and stability your microbiome. Some analysis has proven this may increasingly cut back the danger of sure varieties of most cancers, too.
They’re additionally excessive in fiber, which may help enhance digestion and hold you common. This is very vital if you’re taking Ozempic, which slows your digestive system and will increase how lengthy it takes meals and waste to exit your physique.
If you’re taking a semaglutide medicine like Ozempic—or plan to sooner or later—and want extra steering, take a look at MyFitnessPal’s new 7-day GLP-1 Nutrition Plan. It supplies expert-backed instruments and methods that will help you obtain sustainable weight reduction by means of more healthy habits. Whether that’s studying the best way to decide your protein wants or the best way to eat extra fiber on the every day, our plan may help you hit your targets.
